Training Plan for Wednesday March 11th 2020

A) 3 rounds

6/6 single arm DB floor press - climbing

6/6 single arm DB high pulls - climbing

6/6 pallof press

2 rounds

B1) OTM 5 min

- 3 bench press / floor press @8/10

B2) OTM 5 min

- 3-6 strict pull up variation

C) 12 min to complete reps of

- 20 wall balls @4-8% of 3RM f.squat
- 20 med ball walking lunges
- 20 lateral box step ups with med ball

D) Accessory

- 2 min soft tissue glutes and hamstrings
- 2 min couch stretch per side

Notes:

- climb in weight as needed during A)
- be sure to leave 2 reps in the tank each set during part B) and adjust weight as needed
- use pull up variation that is one level harder than you can complete 5 sets of 10 at
- regardless of ability, start at the highest rep scheme possible and drop only as needed
- aim to hold the ball for the entire 12 min
- the ball should never touch the ground
- RPE of 8/10